Name: Playbook - Dana Linn Bailey - Legs (Quads) | Tuesday | 4/30
Uploaded: 2024-05-05T22:54:11.332Z
Duration: 60 min
Description: Legs (Quads) | Tuesday | 4/30

Sara

Jenn

Never thought a home workout would kick my butt! Thank you Dana!

Lonnie

Katie

Krisztina Balogh

Sara Lieb

Shyan

Diana

Aimee

Barbara Griswold

Lisa Meinhart

🔥🔥🔥💪🏿💪🏿💪🏿🔥🔥🔥

STTP

Monique

4/30: LEGS (Quad Focus)

1. DB Front Squats 4 x 6 @70-75%
NOTE: Complete a couple of warm up sets before the 4 x 6

2. Heel Elevated Goblet Squat 3 x 20/15/12, 1 x 10 drop F

3. Superset:
- DB Leg Extension 4 x 15
- Front Rack DB Walking Lunges 4 x 20 steps
NOTE: You can concentrate on one side at a time or you can alternate back and forth.

4. Superset:
- DB Suitcase Squat 4 x 12
- Sissy Squat 4 x 12

5.  No Push-off Step Up 3 x 10-12 each side

- Hold the dumbbells at your shoulders
- Keeping your chest lifted, sit your hips back and down
- Reach parallel and extend your legs to stand up

DB Front Squat @70-75%

- Standing with your feet close, toed out and heels elevated 
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heel Elevated DB Goblet Squat

Heel Elevated DB Goblet Squat Dropset

- DB Leg Extension 4 x 15
- Front Rack DB Walking Lunges 4 x 20 steps

NOTE: You can concentrate on one side at a time or you can alternate back and forth.

- Seated on a bench with a dumbbell held between your feet 
- Extend your knees to lift the dumbbell
- Lower the dumbbell back down by bending your knees

DB Leg Extensions

- Start with dumbbells in front rack position 
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

DB Front Rack Walking Lunges

Superset

- DB Suitcase Squat 4 x 12
- Sissy Squat 4 x 12

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel 
- Push through your heels to stand back up

DB Suitcase Squats

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Bodyweight Sissy Squat

- From kneeling position and one foot elevated on a small box
- Push through your front leg to stand up
- Reverse the movement back down 
- Complete desired reps then repeat on the opposite side

Legs (Quads) | Tuesday | 4/30

Community

More workouts from Dana Linn Bailey